Workout of the day for Monday 6/04/12:
Strength:
Deadlift 5-5-5
Work Capacity:
5 Rounds:
3 muscle up
15 box jumps 30/24inch
“When you approach weights you don’t approach it with a sensitivity. You approach it with a war like attitude.”
I’m not sure about bicep curls with milk jugs but definitely good for post workout nutrition!
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Workout of the Day for Saturday 06/02/12:
“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
WOD Demo with Foundation CrossFit - video [wmv] [mov] [HD mov]
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
“The Chief”, CrossFit San Diego - video [wmv] [mov]
Saturday Fun! Bring your Friends & Family to the 9am Class. Remember we will be filming from 8:am-11:30am.
Bring your friends and family to try out CrossFit this Saturday at 9am. This class will be a high energy day with a lot of people while we are filming a video for Alejandro to use in Spain. Come in for a great workout and a lot of fun. If you can stay after the 9am class Alejandro is providing food and t-shirts. You too can be a CrossFit celebrity!—(in Barcelona).
Next Saturday, June 9th we are hosting the fundraiser workout “Hope.”
Bring your friends and family for a day of fun, a good workout, to support a great cause. This workout will be scalable for first timers. This is a great way to introduce your friends & family to crossfit all while supporting a the St. Jude’s Children’s hospital. 100% of the proceeds goes to the hospital.
Hopefully you have already started fundraising for this event. If not, get on it! Don’t get a no rep, raise funds for the kids. This will be a fun event, food will be provided. Bring a side dish and drinks!
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Workout of the Day for Friday 06/01/12:
Skill:
Handstand Walk
Work Capacity:
“Isabel”
Snatch 135/95 pounds, 30 reps for time
During the morning classes this Saturday we will be making video a for Alejandro. Video Update from Alejandro :
“Here I am for giving you an update. But before , let me tell you something:
Today I have gone to the 9 AM class for the “Memorial day” workout and it has been one of the nicest days since I came to America one year ago!
About 60 people all together!
I have seen a united country, people of all ages, varied athletic levels working out together for the same reason. I’ll keep that image, that picture with me and I’ll will bring that home for showing it to “my people” . I think that these kind of things are the ones that make USA a great country. Thanks.
As most of you have already realized , I got the date wrong [for the video shoot]. The right or correct date is Saturday, Juny 2nd .
We will start at 8 am and finish at 11:30 am.
As there is going to be Saturday morning lessons from 8 am through 10 am. We will be working also with that. We will be filming and photo shooting during the regular workouts and also afterwards.
I would suggest to come to some of those to lessons , enjoy the workout and stay a little longer afterwards. (Bring some spare cloths if you want). I will try to provide food and drinks so you can stay with us until the end if you want.
During the second part (From 10 to 11) we will prepare scenes that we have already planed and the ones that we haven’t been able to capture during the regular workouts. We might need you to bring some chairs.
Once more , thank you very much for helping me out, thank you for the support I received today and lets gets ready to have fun!”
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Workout of the Day for Thursday 05/31/12
Strength:
Back Squat
5 – 3 – 1+ (5@75%, 3@85%, 1+@95%)
Work Capacity:
3 rounds, 1 minute rest between each movement:
1 Min Double Under, 1 Min strict pullups (sets of 5), 1 Min air squats.
For this workout record each rep for each movement for each round. Your score is the total of the three separate movements. For pull-ups only continuous sets of 5 count, If you get to 8 pullups and drop off the bar it only counts as one rep. You have to get to 10 pullups unbroken to get 2 reps. Make sure you scale the pullups so you can get multiple sets of 5 in a minute.
“Already a celebrated polar explorer, Sir Ernest Shackleton coordinated the British Imperial Trans-Antarctic Expedition with the goal of accomplishing the first crossing of the Antarctic continent, a feat he considered to be the last great polar journey of the “”Heroic Age of Exploration.”"
In December 1914, Shackleton set sail with his 27-man crew, many of whom, it is said, had responded to the following recruitment notice: “”Men wanted for hazardous journey. Small wages. Bitter cold. Long months of complete darkness. Constant danger. Safe return doubtful. Honour and recognition in case of success. —Ernest Shackleton.”"
Ice conditions were unusually harsh, and the wooden ship, which Shackleton had renamedEndurance after his family motto, Fortitudine Vincimus—”"by endurance we conquer,”" became trapped in the pack ice of the Weddell Sea. For 10 months, the Endurance drifted, locked within the ice, until the pressure crushed the ship. With meager food, clothing and shelter, Shackleton and his men were stranded on the ice floes, where they camped for five months.
When they had drifted to the northern edge of the pack, encountering open leads of water, the men sailed the three small lifeboats they’d salvaged to a bleak crag called Elephant Island. They were on land for the first time in 497 days; however, it was uninhabited and, due to its distance from shipping lanes, provided no hope for rescue.
Recognizing the severity of the physical and mental strains on his men, Shackleton and five others immediately set out to take the crew’s rescue into their own hands. In a 22-foot lifeboat named the James Caird, they accomplished the impossible, surviving a 17-day, 800-mile journey through the world’s worst seas to South Georgia Island, where a whaling station was located.
The six men landed on an uninhabited part of the island, however, so their last hope was to cross 26 miles of mountains and glaciers, considered impassable, to reach the whaling station on the other side. Starved, frostbitten and wearing rags, Shackleton and two others made the trek and, in August 1916, 21 months after the initial departure of the Endurance, Shackleton himself returned to rescue the men on Elephant Island. Although they’d withstood the most incredible hardship and privation, not one member of the 28-man crew was lost.”
“In memories we were rich. We had pierced the veneer of outside things. We had ‘suffered, starved and triumphed, groveled down yet grasped at glory, grown bigger in the bigness of the whole.’ We had seen God in His splendors, heard the text that nature renders. We had reached the naked soul of man.”
-Sir Ernest Shakelton
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Workout of the Day for Wednesday 05/30/12
Strength:
Press
5 – 3 – 1+ (5@75%, 3@85%, 1+@95%)
Work Capacity:
6 rounds: Run 250, 20 abmat situps, 10 burpees
Men Wanted:
Would you answer this ad? Shackleton received 5000 applications as a result of this letter that ran in the London newspaper, The Times, on December 29, 1913. Out of these 5000 applicants Sir Ernest Shakleton took a crew of 27 men on a bold journey to cross the Antarctic Continent. To be the first to complete the journey.
The men who answered this ad could surmise that the conditions would be the worst imaginable, that death was a high possibility, and that there would be little hope for assistance on a journey that no one had ever completed before. They had to rely on themselves and on each other to survive. And their reward for all their risk and effort?—Honor and recognition.
CrossFit offers us the opportunity to strive through harsh conditions to be rewarded with power, speed, strength and with the knowledge that we can do hard work. Choose goals worthy of honor and recognition. And come to CrossFit Roseville to support each other by pushing each other beyond our comfort zones and into unknown territory.
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Workout of the Day for Tuesday 05/29/12
Strength
Deadlift
5 – 3 – 1+ (5@75%, 3@85%, 1+@95%)
Work Capacity
Do:
1 Power Clean and 1 Push-up the first minute,
2 Power Clean and 2 Push-up the second minute,
3 Power Clean and 3 Push-up the third minute,
continuing until you cannot complete the assigned reps in the minute,
rest 3 minutes
repeat the above in reverse order starting with the number of reps you successfully completed and working back down to 1 Power Clean and 1 Push-up
Example, if you complete 8 reps of power cleans and 8 reps of push-ups, but do not complete the 9 power cleans and push-ups within the minute you would rest from minute 10-13, then start with 8 power cleans + 8 push-ups, 7 power cleans + 7 push-ups, 6 power cleans + 6 push-ups, etc. until you are done. If you cannot complete the assigned reps within a minute, take a minute off and pick up where you would have been if you had stayed on track.
That was our biggest memorial day workout ever!!
I won’t be around much this summer.
~Justin
I’m going to be taking some time off from coaching at CrossFit Roseville for the summer. Lilia and I decided it was time for us to take a break and take a little vacation. We plan to visit some of our friends that are spread out around the US and the world. I’ll also be joining a team from Bayside Church on a medical mission trip to Ecuador in July. So you probably won’t see me around very much until October but I will be popping in every once in a while to workout and say “Hi”.
I have asked Jesse Phillips to become a head coach at CrossFit Roseville. Jesse will be handling the day-to-day operations of CrossFit Roseville. Andy is also taking on an increasing role at CrossFit Roseville and can take care of any questions, concerns, or needs that may arise. (More on all the coaches is coming in later posts). I’ll still be a part of planning the workouts, operations, and helping our members reach their goals, but it will be more of a behind the scenes role until I am back to full-time in October. You will still see me occasionally posting on the blog things I think will be useful and inspirational to you in your pursuit of fit life.
The last 3 years have been amazing for me – Thank You!! I’ve poured all I had into you. To watch you all progress as athletes, as coaches, and as people has affected me deeply and permanently. As we travel around, I will be visiting CrossFit gyms and continuing to study and attend courses so I can be a better and more effective coach. I’m looking forward to visiting boxes and seeing how their boxes operate. I will miss you, but I will be back in the blink of an eye and you probably won’t even know I have been gone….
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**One workout only at 9 AM.**
Workout of the Day for Memorial Day 05/28/12
“627″
156 Kettlebell Swings, 53/35 pounds
Run 400 meters
156 Push Press, BB: 95/65 or DB: 40/25 pounds
Run 400 meters
156 Pull-ups
Run 400 meters
159 Squats
Run 400 meters
You can complete “627″ with one or two teammates.
This is 627 reps in memory of the 627 posthumously awarded Congressional Medal of Honors awarded to those who gallantly made the ultimate sacrifice. Training conducted today should be respectful as you remember those individuals and families you may personally know who have sacrificed in military service for our nation – the red white and blue.
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Run 800 meters,
Then,
3 rounds:
• 25 one-legged squats, alternating
• 15 hang cleans (155/105)
Then,
Run 800
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Jets capable of Supermaneuverability are awesome. I can’t imagine the amount hard work that goes into producing a $420 million aircraft that can go twice the speed of sound and perform a Pugachev’s Cobra—but I am sure that it takes a lot of mental energy and elbow grease. Bring your friends and family in this Saturday at 9am to get some training. We build athletes that have supermaneuverability.
Remember that this Monday is Memorial Day. We will be open for one workout at 9am. We will be doing a special workout to commemorate the men and women who have given their lives while serving in the United States armed forces.
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**Schedule for Monday Memorial Day: 9 – 10 AM . One class only.**
Workout of the day for Friday 5/25/12:
Pick Either:
“Karen”
150 WallBalls 20lb/14lb
or
Row 2000 Meters
CrossFit gives us a chance to disconnect from our busy lives. Where we can switch off our email and cell phones to enjoy a community of like minded individuals connected by the desire to become better and do hard work.. Focus on the workout and the people you are working out with. Enjoy your daily reason to be free of your obligation to be available.
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Workout of the day for Thursday, 05/24/12:
Strength:
Dips 3-3-3-3-3 reps.
Work Capacity:
10 Thrusters (135/95)
50 Double Under
8 Thrusters
40 Double Under
6 Thrusters
30 Double Under
4 Thrusters
20 Double Under
2 Thrusters
10 Double Under
Your time is precious but if your body breaks down you won’t be as productive and you won’t be able to enjoy your time. Make sure you are taking time to mobilize. Spending 5-10 minutes a day on mobility can make a big difference. We can teach you how to move more functional with 5-10 minutes a day. Mobilitywod.com is a great resource to learn to learn to fix your self. If you have a specific problem: tennis elbow, pain in the lower back, etc. you can search mobilitywod.com for tips on how to mobilize these issues.
Come to the mobility class tonight from 6-7pm to get a whole hour of mobility work!
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